dev@biglittlegyms.com

Day 2WOD 210119 Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort10 strict, unbroken dumbbell curl & press… both arms same time60sec forearm plankRest to 10:00, then BB. 100 wall balls for time… execute 30 double unders/50 singles every drop or stop… 10:00 cap, next piece starts @ 20:00 on timerC. AMRAP 10:00 @ […]

Day 1WOD 210118 Warm-up – Coach’s Choice Choose a complex you love!A. 1 set every 90sec, x 5… build bar as you go1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchRest to 10:00, then BB. Complete workload for time… barbells

Day 1WOD 210118 Warm-up – Coach’s Choice Choose a complex you love!A. 1 set every 90sec, x 5… build bar as you go1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchRest to 10:00, then BB. Complete workload for time… barbells

Day 5WOD 210115 Warm-up – Coach’s Choice A. Friday Grinder… dumbbells nte 75/5050 wall balls10 pull-ups5/5 db hang clean & jerks40 wal balls12 pull-ups4/4 db hang clean & jerks30 wall balls14 pull-ups3/3 db hang clean & jerks20 wall balls16 pull-ups2/2 db hang clean & jerks10 wall balls18 pull-ups1/1 db hang clean & jerkB. post WOD

Day 4WOD 210114Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort1:00 – max distance, row/bike/skiRest 30sec2:00 – max distanceRest 1min3:00 – max distanceRest 1:304:00 – max distanceRest 2min5:00 – max distanceB. ROMWOD  

Day 3WOD 210113 Warm-up – Coach’s Choice A. AMRAP 10:00… barbells nte 95/657 strict press15cal row/bike/ski30sec FLRRest 5min, then BB. 1 set every 3min, x 55 pull-ups10 push-ups15 squats20 double unders/singlesC. post WOD recovery  

Day 2WOD 210112 Warm-up – Coach’s Choice A. @ 0:00, Complete workload @ 90% effort… barbells nte 95/65… capped @ 6:0012-9-6Shoulder to overheadT2bFront squatsB. @ 10:00, Complete workload @ 90% effort… barbells nte 115/75… capped @ 6:0012-9-6Wall ballsHang power cleansBurpees over bar C. @ 20:00, Complete workload @ 90% effort… barbells nte 135/95… no time

Day 1 WOD 210111 Warm-up – Coach’s Choice A1. 10 dumbbell deadlifts… rest to 1:00, then A2A2. 10 high box jumps… rest to 2:00, then A3A3. AMRAP 30sec – hrpu… rest to 4:00, then back to A1, x 3(scale up A3 by adding load to push-up)Rest 5min after round 3, then BB. AMRAP 14:00 @

Day 1 WOD 210111 Warm-up – Coach’s Choice A1. 10 dumbbell deadlifts… rest to 1:00, then A2A2. 10 high box jumps… rest to 2:00, then A3A3. AMRAP 30sec – hrpu… rest to 4:00, then back to A1, x 3(scale up A3 by adding load to push-up)Rest 5min after round 3, then BB. AMRAP 14:00 @

Day 5WOD 210108 Warm-up – Coach’s Choice A. Complete workload @ 90% effort1:00 – max reps shoulder to overhead… nte 75/55, then…3:00 – 100 double unders/singles + max pull-ups/ring rows until time expiresRest 3min, then BB. Complete workload @ 90% effort1:00 – max reps shoulder to overhead… nte 95/65, then…3:00 – 100 double unders/singles +